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1 OPTIMIZE - WEEK 7 DAY 1 LOWER BODY SET 4 SET5 Leg Extensions Squat Jumps Calf Raises (seated) Calf Raise (standing) Lying Ham Curls Seated Ham Curls : DAY 2 CHEST/BACK Bike/Elliptical 20 minutes Push Ups (decline) Bent Over Row (barbell underhand) Low Back Extensions Use a plate for weight Seated Cable Row (wide grip) Roman Chair (raise/twist) Dumbbell Pullbacks (w/out pushup) : 10each 10each 10each Alternate three exercises back to back to back Push up position w/out push ups 1

2 OPTIMIZE - WEEK 7 DAY 3 CARDIO Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Jog 3 minutes Ladders 1 Min For Each Pace 10 min min Walk between s for utes 6x30 Second Sprints 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec Treadmill at pace x1 Minute Sprints 1 min 1 min 1 min 1 min Treadmill at pace x2 Minute Sprints Treadmill at pace Walk Up Hill (holding dumbbells) 15 incline/3-4 speed Walk between s 1 min/2 incline 3-12lb dumbbells : After each of sprints walk for the same amount of time as your last sprint DAY 4 CROSSFIT FURY SET 4 Weight Reps Bike/Elliptical 10 minutes Run Stairs 3 min 3 min 3 min 3 min 25 Box Jumps Squat (barbell) bar + weight if desired Deadlifts Clean & Press bar + weight if desired Abs (bicycle) : Rotate through all 6 exercises back to back for 4 s. Rest between s DAY 5 ARMS/SHOULDERS Dumbbell Curls 20/20 20/20 20/20 20 together / 20 alternating Preacher Curls Tricep Push Ups Tricep Extension (rope) Upright Row (w/plate) Use a plate Cable Crossover Laterals Decline Sit Ups w/ Overhead Press : 2

3 OPTIMIZE - WEEK 8 DAY 1 LOWER BODY SET 4 SET5 Leg Extensions st warm up Then heavier each Squat Jumps No weight Walking Lunges Leg Press Ham Curls (lying) Ham Curls (seated) : DAY 2 CHEST/BACK Bike/Elliptical 20 minutes Push Ups (decline) Pull Backs (one arm) Push Up position Full with L, then R Low Back Extensions (w/twist) Seated Cable Row (close grip) Use a plate for weight Roman Chair Pull Ups straight leg 10 knees bent Assist if necessary 5 overhand 5 underhand : Alternate three exercises back to back to back 3

4 OPTIMIZE - WEEK 8 DAY 3 CARDIO Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Jog 3 minutes Rolling Hills 1 Min For Each Pace Walk between s for utes 6x30 Second Sprints 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec Treadmill at pace 8-11 Walk Up Hill (w/dumbbells) Stationary Band Running 50 steps 50 steps 50 steps 15 incline/3-4 speed Walk between s 1 min/2 incline 3-12lb dumbbells Using a resistance band Not on a treadmill : After each of sprints walk for the same amount of time as your last sprint DAY 4 CROSSFIT FURY SET 4 Weight Reps Bike/Elliptical 10 minutes Run stairs 3 min 3 min 3 min 3 min 25 Box Jumps Overhead Squat bar + weight if desired Deadlifts Clean & Press bar + weight if desired Abs (bicycle) : Rotate through all 6 exercises back to back for 4 s. Rest between s DAY 5 ARMS/SHOULDERS Dumbbell Curls 20/20 20/20 20/20 20 full / 20 alternating Preacher Curls Tri Push Ups Tri Press Down (rope) Upright Row (w/plate) Use a plate Laterals (cable cross) Decline Sit Ups w/ Curl & Overhead Press 5-10lbs lbs lbs 15 : Complete each exercise of 3 s before moving to the next 4

5 LIFESTYLE - WEEK 9 DAY 1 LOWER BODY jump rope Leg Extensions st warm up Then heaver each Jump Rope Between leg ext Squats (dumbbell) Heals raised Walking Lunges Between squats Ham Curls (lying) Glute Kickbacks : Exercises highlighted in yellow are new exercises from the previous week DAY 2 CHEST/BACK Bike/Elliptical 20 minutes Bench Press (flat) Bent Over Rows (dumbbell) Bench Press (incline) Lat Pull Down (wide grip) Push Ups Seated Cable Row (close grip) : 5

6 LIFESTYLE - WEEK 9 DAY 3 CARDIO Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Jog 3 minutes Walk Up Hill (w/dumbbells) Bicep Curls Shoulder Press 8 incline/3-4 speed Walk between s 1 min/2 incline 3-12lb dumbbells Ladders 1 Min For Each Pace incline Walk between s for utes 6x30 Second Sprints 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec Stationary Band Running 60 steps 60 steps 60 steps Treadmill at pace 8-11 Walk between s for 30 sec Using a resistance band Not on a treadmill Full Sit Ups Between band running s : DAY 4 CROSSFIT FURY SET 4 Weight Reps Row Machine 500 M 500 M 1 minute rest Thruster bar + weight if desired Squat bar + weight if desired Row Machine 500 M 500 M 1 minutes rest Power Clean bar + weight if desired Cross Fit Wall Ball 1 min 1 min 1 min 1 min 8-20lb med ball : DAY 5 ARMS/SHOULDERS Front Raise (dumbbell) 15/10 15/10 15/10 15 together/10 alternating Lateral (dumbbell) 15/10 15/10 15/10 15 bent arm/10 straight arm Shoulder Press (dumbbell) 15/10 15/10 15/10 15 heavy/10 light weight Tri Press Down (straight bar) Drop s Upright Row (w/plate) Use a plate and do exercise back to back Laterals (cable cross) Curls (barbell) Drop s : 6

7 LIFESTYLE - WEEK 10 DAY 1 LOWER BODY jump rope Leg Extensions Sprinter Lunges Between leg ext Leg Press Feet high, Push w/ heels, Increase weight Sprinter Lunges Between leg press Ham Curls (lying) Sprinter Lunges Between ham curls : DAY 2 CHEST/BACK Bike/Elliptical 20 minutes Bench Press (decline) Bent Over Rows (dumbbell) Bench Press (incline) Lat Pull Down (close grip) Push Ups second hold Seated Cable Row (wide grip) : 7

8 LIFESTYLE - WEEK 10 DAY 3 CARDIO Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Jog 3 minutes Walk Up Hill (w/dumbbells) Bicep Curls Shoulder Press Tri Kick Back 8 incline/3-4 speed Walk between s 1 min/2 incline 3-12lb dumbbells Ladders 2 Min For Each Pace 10 min min min incline Walk between s for utes 6x30 Second Sprints 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec Treadmill at pace 8-11 Walk between s for 30 sec Full Sit Ups Between band running s Stationary Band Running 60 steps 60 steps 60 steps 60 steps Using a resistance band Not on a treadmill : DAY 4 CROSSFIT FURY SET 4 Weight Reps Row Machine 400 M 400 M 1 minute rest Thruster (dumbbells) Power Cleans Row Machine 400 M 400 M 1 minutes rest Squats Cross Fit Wall Ball 1 min 1 min 1 min 1 min 8-20lb med ball : DAY 5 ARMS/SHOULDERS Front Raise (barbell) Lateral (machine) Shoulder Press (dumbbell) Tri Press Down (bar) Drop s Upright Row (cable bar) Dips (machine) Hammer Curls (dumbbell) Drop s : 8

9 LIFESTYLE - WEEK 11 DAY 1 LOWER BODY 60 mc 60 mc Alternate jump rope 60 mt climbers (mc) Leg Extensions every Squats (body weight) Between leg ext Leg Press Heals raised every Lunge Jumps (body weight) Between squats Ham Curls (lying) every Squat Jumps (body weight) Between squats : DAY 2 CHEST/BACK Bike/Elliptical 20 minutes Bench Press (machine) Reverse Fly (pec deck) Bench Press (barbell) High Row (machine) every every Plank to Push Ups every Flys (dumbbell) : 9

10 LIFESTYLE - WEEK 11 DAY 3 CARDIO Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Jog 3 minutes Walk Up Hill (w/dumbbells) Bicep Curls Shoulder Press Tri Kick Back 8 incline/3-4 speed Walk between s 1 min/2 incline 3-12lb dumbbells Ladders 2 Min For Each Pace 16 min 16 min 1 incline Walk between s for utes 6x30 Second Sprints 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec Treadmill at pace 8-11 Walk between s for 30 sec Full Sit Ups Between band running s Step Ups 30 steps 30 steps 30 steps 30 steps 15 left/15 right Use dumbbells to add weight : DAY 4 CROSSFIT FURY SET 4 Weight Reps Row Machine 500 M 500 M 500 M 1 minute rest Thruster (dumbbell) Cross Fit Wall Ball 1 min 1 min 1 min 1 min Row Machine 500 M 500 M 500 M 1 minutes rest Cleans bar + weight if desired Box Jumps 1 min 1 min 1 min 1 min : Alternate back to back exercises that are same color DAY 5 ARMS/SHOULDERS Front Raise (plate) Twist at top of motion Laterals (machine) Shoulder Press (machine) Tri Press Down (bar) Drop s Upright Row (cable bar) Dips Concentration Curls Drop s : 10

11 LIFESTYLE - WEEK 12 DAY 1 LOWER BODY 60 mc 60 mc Alternate jump rope 60 mt climbers (mc) Dead Lifts Calve Raise (seated) every Between dead lift Drop s Glute Kickbacks (machine) Ham Curls (standing machine) 25/25 25/25 20/20 15/15 15/15 25/25 25/25 20/20 15/15 15/15 every every Adductors Between ham curls : DAY 2 CHEST/BACK Bike/Elliptical 20 minutes Bench Press (machine) Reverse Fly (pec deck) Incline Press (dumbbell) High Row (machine) Plank to Push Ups Flys (dumbbell) every every every : 11

12 LIFESTYLE - WEEK 12 DAY 3 CARDIO Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Jog 3 minutes Walk Up Hill (w/dumbbells) Bicep Curls Shoulder Press Tri Kick Back 8 incline/3-4 speed Walk between s 1 min/2 incline 3-12lb dumbbells Ladders 3 Min For Each Pace 9 min min min incline Walk between s for utes 6x45 Second Sprints 45 sec 45 sec 45 sec 45 sec 45 sec 45 sec Treadmill at pace 8-11 Walk between s for 30 sec Full Sit Ups Between band running s Side Step Knee Ups & Down to Squat : 30 steps 30 steps 30 steps 30 steps 15 left/15 right Use dumbbells to add weight DAY 4 CROSSFIT FURY SET 4 Weight Reps Row Machine 400 M 400 M 400 M 400 M 1 minute rest Thruster (barbell) bar + weight if desired Cross Fit Wall Ball 1 min 1 min 1 min 1 min Row Machine 400 M 400 M 400 M 400 M 1 minutes rest Cleans bar + weight if desired Box Jumps 1 min 1 min 1 min 1 min : DAY 5 ARMS/SHOULDERS Front Raise (plate) Twist at top of motion Shoulder Press (machine) Tri Press Down (bar) Dips Reverse Crunch Bicep Curls (barbell) Failure Failure Failure Ab Crunchy Frogs : 12

13 FINAL RESULTS TRACKER FINAL TEST & MEASUMENTS A little progress each day adds up to BIG results! Use the chart below to track your weight and body measurements as outlined. STARTING DATE BODY WEIGHT FINAL DATE BODY WEIGHT BODY FAT % BODY FAT % LBS OF FAT LEAN BODY MASS LBS OF FAT LEAN BODY MASS VISIBLE ABS (circle) None DESIRED ABS (circle) None STARTING MEASUREMENTS FINAL MEASUREMENTS NECK NECK CHEST CHEST SHOULD ERS SHOULD ERS WAIST WAIST ARMS ARMS WAIST WAIST RIGHT LEFT RIGHT LEFT THIGHS THIGHS CALVES CALVES STARTING & FINAL PHOTO Clothing: - fitted sports gear that shows your body outline and can be seen in public Picture Timing: - after waking go to the bathroom then take pics on an empty stomach Duplicate: - Plan on wearing the same clothes for before & after pics ONE/80 FINAL TRANSFORMATION ASSESSMENT Reps Activity Basic Advanced 20 Burpees w/ Push Up 20 Tricep Dips w/ Bench Hanging 20 Push-Ups On Knees Regular 40 Box Jumps 18 Step Up 18 Box Jumps 40 Clean & Press 20lb Barbell 45lb Barbell 40 Lunges Steps Jump TIME FINISHED : Score is based on total time completing all exercise and all repetitions. All reps must be completed, however you move to another exercise in order to rest a muscle group in order to finish. Designed for Team Evolve by Nathan and Jennifer DeTracy These views and nutritional recommendations are not intended to dispense medical advice, prescribe, treat or diagnose. If you have a medical

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